Nutrition

Fats and figures

Nutrition

Fats and figures

Knowing how much of which fats to include in our diet is becoming increasingly challenging. First we assumed that the healthiest diets had the fewest calories coming from fats. Then we learned that it's not just the amount of fat but the type of fat in our diet that makes a difference -- some fats are acutally good for us because they help lower the risk of certain diseases. Now there's growing concern about the health risks of trans fats found in so many processed and fast foods. Although food labelling rules have changed, in the past unhealthy trans fats were not included on food labels so we sometimes consumed them without knowing it.

What are fatsFats in foods are broken down into a myriad of fatty acids, each with its own chemical structure of long chains of carbon molecules attached to hydrogen atoms. Fatty acids are essential for various bodily functions, including cell growth and maintenance, hormone production and transportation of fat-soluble vitamins (A, D, E and K) throughout the body. They also help support the immune system. Some fatty acids that are not used are stored in triglyceride molecules as fat, giving our bodies a vital source of energy.

When it comes to calories, all fats are created equal -- all have nine calories per gram. As well, all fats make food taste better and help make us feel full because they empty slowly from the stomach. But that's where the similarities end.

SATURATED FATSSaturated fats (so-called because the fatty acids are completely saturated with hydrogen atoms) are solid at room temperature. A diet high in saturated fats can raise your LDL-cholesterol (the "bad" cholesterol) level and your risk of heart disease. You should limit your intake of saturated fats to 10 per cent of your daily calories. Animal products, such as poultry, eggs and full-fat dairy products, contain saturated fats, as do tropical oils, such as coconut, palm and palm kernel oils.

TRANS FATSTrans fats are created when a vegetable oil undergoes hydrogenation, a chemical rpocess in which hydrogen is added at high temperatures to make the oil solid. The process is commonly used by the food processing industry to prolong the shelf life of packaged products. Like saturated fats, trans fats raise LDL, or "bad," cholesterol and lower HDL, or "good," cholesterol. The well-known Nurses' Health Study showed that a woman's risk of developing type 2 diabetes increased with a greater intake of trans fats. To avoid trans fats, stay clear of partially hydrogenated vegetable oils and margarines; packaged foods, such as crackers and cookies; snack foods, such as potato chips; commercially baked products; and restaurant french fries and other fast food menu items.Page 1 of 3 - Read page two to learn about good fats!

UNSATURATED FATSUnsaturated fats (fats in which the fatty acids are not completely saturated with hydrogen atoms) are liquid at room temperature. These can be subcategorized as either monounsaturated or polyunsaturated, depending on which fatty acids are present in the greatest concentration.

MonounsaturatedMonounsaturated fats protect against heart disease by lowering LDL-cholesterol levels. These fats are typically part of a Mediterranean diet, which is rich in fruits, vegetables, beans and legumes, as well as olive oil and nuts, which are associated with lower rates of heart disease and cancer. Olive, canola and peanut oils are high in monounsaturated fats, as are avocados, some margarines and nuts, such as almonds and hazelnuts.

PolyunsaturatedOmega-3 fatty acids: These include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and the essential fatty acid called alpha-linolenic acid (ALA). They help prevent blood clotting and thus reduce the risk of stroke. They help lower harmful triglycerides, reduce heart rhythm abnormalities and possible protect against heart disease. There's also some evidence that omega-3 fatty acids have anti-inflammatory properties that may be helpful for people with rheumatoid arthritis and other inflammatory conditions, such as colitis. You can get EPA and DHA from oily cold-water fish, such as salmon, mackerel, herring and sardines. ALA is found in flaxseeds and flaxseed oil, canola oil, soybeans and soybean oil, walnuts and, in smaller amounts, dark green leafy vegetables.

Omega-6 fatty acids: These fats provide your body with linoleic acid, the second essential fatty acid. They help lower LDL cholesterol but should be eaten in moderation since there's some evidence that large amounts can lower your HDL (or "good) cholesterol as well. You'll get omega-6 fats from eating safflower, sunflower, corn, soybean and sesame oils, as well as almonds, pecans, Brazil nuts, sunflower seeds and sesame seeds.

Fatty acidsIt's important to maintain a good balance between omega-3 fatty acids, which can reduce inflammation, and omega-6 fatty acids, which can promote inflammation. An imbalance between these fatty acids can contribute to disease. We can reach the target ratio by eating more omega-3 rich foods, such as salmon, mackerel and flaxseeds.

How much fat is OK?The general recommendation is that children aged one to three should get 30 to 40 per cent of their calories from fat, and children four to 18 should get 25 to 35 per cent of their calories from fat. For adults the recommendation is 20 to 35 per cent of calories from fat. Everyone should limit their intake of saturated fat to less than 10 per cent of total daily calories.

Fat for kidsThere's a growing concern that excessive fat intake in childhood may lead to obesity and adult diseases, such as type 2 diabetes. However, it's still important for children to have some fat in their diets.

It's important that young children consume some fat in their diets, and that parents restrict their children's fat intake gradually.

For all children, it's important to look at the kind of fats that they consume. If they're eating lots of snack foods, such as doughnuts, cookies and chips, or processed foods, such as frozen snack foods, it's likely that they're consuming lots of unhealthy trans fats.

Common questions about fat

1. What's the difference between percentage of fat and calories from fat?The current recommendation is to eat no more than 30 per cent of your calories from fat. Many people think that means that every food they eat must fall into this category. But it's better to look at the total meal. For example, a salad contains very few caloires until you add the dressing. A salad with dressing may contain 100 calories and 10 grams of fat. A gram of fat contains nine calories, so 10 grams of fat would be 90 calories, and this salad would have 90 of its 100 calories coming from fat, or 90 per cent of the calories from fat. Now if you eat that salad with a roll (about 150 calories and two grams of fat) and a piece of fruit (another 110 calories and almost no fat), the total meal would contain 360 calories and 12 grams of fat. So now only 108 of the 360 calories would be fat calories, and the whole meal meal would be 30 per cent fat.

2. How do I know if a food is high in fat?Multiply the number of grams of fat by nine to get the number of calories coming from fat. Divide that figure by the number of calories in a serving, then multiply that number by 100 to get the percentage of fat. If the result is more than 30 it's not a low-fat food. For example, if a cookie has 100 calories and eight grams of fat, about 70 per cent of its calories comes from fat. An easier method: if a food has less than two or three grams of fat per 100 calories, it's considered low in fat.Page 3 of 3

Last-minute gift ideas for everyone on your holiday list

Fashion

Last-minute gift ideas for everyone on your holiday list

We’ve all been there, you know, scrambling at the 11th hour to get an extra-special present for someone important on your list. These last-minute gifts are so thoughtful, they’ll never know you just picked it up.

Slideshow

Last-minute gift ideas for everyone on your holiday list

All about that bass

If you’ve exhausted your options for a gift for that special guy in your life—because he’s either too picky or has almost everything—consider a portable Bose speaker. This one is water-resistant (great for camping and hiking), has full-range sound and is durable and simple to use. Bose SoundLink Color Bluetooth® Speaker II, $181.

Last-minute gift ideas for everyone on your holiday list

Wine charm

Most ornaments go on sale in early December, so this is the kind of gift that’s perfect to pick up last minute because it will actually save you money. Sweeten the deal and give an ornament hanging from a bottle of wine. Glitterville Antler Ornament, $7.50.

Last-minute gift ideas for everyone on your holiday list

The crowd pleaser

Still missing a gift for your Mother-in-law or your dear aunt that always bakes you fruit cake? Head to Shoppers Drug Mart and give her the gift of Amazing Grace. This best selling fragrance from beauty brand Philosophy smells clean and beautifully feminine with a powdery floral air of sophistication and polish. This collection includes Eau de Toilette, shampoo, bath and shower gel and whipped body crème.Amazing Grace Holiday Set, $60.

You’ve got mail

Last-minute gift ideas for everyone on your holiday list

Sock it to them

Need a gift ASAP, but don’t have time to leave the house? Simple, order online and give the gift that keeps on giving with a new pair of socks every month, for a year! These vibrant and graphic socks are available for both men and women. One pair every six months, $78. One pair for a year, $146.

Last-minute gift ideas for everyone on your holiday list

Lit up

Need a little something special for your child’s teacher or your next door neighbour? Pick up a tin Voluspa candle. The packaging is beautiful and the two wicks give off a rich glow. This scent smells of sweet apricots muddled withs superfine sugar and crisp Prosecco. Voluspa Prosecco Bellini Two Wick Tin, $16.

Last-minute gift ideas for everyone on your holiday list

Grab & go

There are few places that are open on Christmas day, but Starbucks is one of them. If you’re on your way to your holiday dinner and realized you forgot something for that caffeine loving cousin of yours, make a pitstop at your local Starbucks and grab one of their festive drinkware cups. We love the ceramic sweater cup with a swivel lid. Sweater double wall traveler, $27.

Last-minute gift ideas for everyone on your holiday list

Hostess bait

Headed to one of your besties for your annual friends holiday dinner and need something clever to bring? Gift something useful and beautiful with a little bit of whimsy, like this marble cheese board. Crafted from creamy white marble, the cool surface is ideal for serving cheese and charcuterie. Expressions marble and copper cheese board, $37.

Last-minute gift ideas for everyone on your holiday list

Sleep easy

Last-minute gift ideas for everyone on your holiday list

Teen pleaser

Need something for your teenage niece, but have absolutely no idea what she’s into? Whether she’s artistic, sporty, goth or one of the "popular girls" at her high school she’ll be into something from NYX Cosmetics. We especially love these palettes, choose from one of seven that houses eight shades of shadow and one liquid matte lipstick. NYX Cosmetics Wanderlust Lip & Eye Collection, $25.

Beauty

Secret Santa gifts (you'll want to keep!) at every price

It should be easy, but sometimes finding a gift within a certain price range that is still thoughtful can be difficult. Let us help.

Finding the perfect Secret Santa gift is more difficult than it seems. First, if you're buying for someone specific, you want to gift to be thoughtful—but that can be difficult if you only have a limited budget. And that's the thing about the budget—you need the gift to be less than, but close to, your budget (whether it's self-imposed or part of a larger secret santa mandate). Plus, sometimes you don't know who your secret Santa is! And shopping for a mystery person means you need to get something that will appeal to pretty much everyone.

Secret Santa gifts (you'll want to keep!) at every price

Under $10

This item combines two of our favourite things—the Toronto Blue Jays and lapel pins! Not a sports fan? Luckily there are plenty of lapel pin options to make sure you find the right one for your giftee.

Contests

You could win a luxurious trip to Quebec City!

Contests

You could win a luxurious trip to Quebec City!

The film Collateral Beauty explores the deep bond between friends. Why not celebrate it with your best friend? Enter for a chance to win a trip to the luxurious Fairmont Le Château Frontenac in Quebec City. Click here to enter.

Prize:

There is one (1) prize (“Prize”) to be won. The Prize will include the following:

One (1) round trip airfare, based on economy class, for two (2) adults from a Canadian gateway to Quebec City

Two (2) night stay in a single standard room at the Fairmont Château Frontenac in Quebec City

Food

10 delicious marinades for steak

Summer grilling doesn't just brings out the best get-togethers, but also the best in barbecued steaks. Don't throw your t-bones and sirloins into the grill just yet. Our easy-to-follow recipes for marinades for steak will give your meat a hearty flavour-boost that'll please all meat-lovers in your family.

The best way to add some flavour to your steaks is by whipping together some great marinades for steak and letting the meat soak up the amazing flavours. If you love exotic spices, try bathing your steak in a Five-Spice Marinade, which is flavour-packed with Chinese five-spice powder. Or, mix together cumin, paprika, garlic and lemon juice for a hot and zesty Moroccan Marinade.

Want something simple and classic? A quick Salt and Pepper Steak Rub is a perfect addition to any barbecue.

You can also try brushing your steaks on the grill with some Sweet Smoky Tomato Basting Sauce, a delicious mix of tomatoes, apple cider and chipotle peppers in adobo sauce.

Now get out and get grilling with some of these delicious marinades for steak.

10 tasty marinades for steak:

1.Salt and Pepper Steak Rub The classic combination of black pepper and coriander seeds is delicious on thick, juicy steaks, such as T-bones, sirloins or strip loins.

2.Sweet Smoky Tomato Basting Sauce This sauce mellows out considerably when brushed over meat on the grill, but it also packs a punch of flavour when served as a side sauce at the table. For doubly delicious results, use it to baste while grilling and serve extra sauce at the table.

3.Moroccan Marinade Got a pantry of spices? Stir together a few tablespoons of cumin and paprika with cinnamon, garlic and lemon juice for a flavour-filled marinade, perfect for grilling meat and poultry.

4. Universal Spice Rub Keep this simple all-purpose rub on hand for a last-minute flavour boost. You can rub it onto steak, ribs, brisket, chicken, fish or seafood before putting them on the barbecue.